Sugar, the new tobacco, the hidden menace.
It’s precisely because large quantities of sugar have made their way into everything from sliced bread to fat-free yogurts that so many of us unknowingly suffer from an out-and-out sugar addiction.
Just last January, a group of eminent doctors and academics insisted that food manufacturers must reduce the level of sugar in processed foods by up to 30% to halt a wave of disease and death. They said sugar is as addictive and dangerous as cigarettes.
Sugar is not just making us fat, it's also directly linked to some cancers and to dementia. But why is sugar so hard to quit? Well, it triggers the release of opioids (chemicals in the body that produce euphoria) and dopamine (a chemical that helps control the brain’s reward and pleasure centres). This means that at that precise moment sugar hits your brain, your body’s pain sensors are switched off. A pleasurable message is sent to the brain, making you want to reach for sweetness again and again. Like any addictive substance, the more sugar we have, the more we need. This is because it dulls our taste buds over time, meaning we demand more and more to achieve the same sugary hit. And so, manufacturers make food sweeter because it makes us more likely to eat more. For example, a typical slice of wholemeal bread used to contain less than 1g of sugar, but now many manufacturers manage to pack double that into each slice. Against such powerful forces, what can you do? Here is an array of natural sugar substitutes that can contain fewer calories, and act in different ways when broken down during digestion.
What is it? A herb used for centuries in its native South America. Derived from the plant's leaves and available in liquid or powder form, it is now used in snacks and some soft drinks.
Is it good for me? Stevia is about 300 times sweeter than table sugar and has virtually no calories. It contains no fructose and gets its sweetness from two other types of sugar molecules called stevioside and rebaudioside.
Use for A good fructose-free substitute in tea.
Sweet as sugar? 10/10
What is it? Granules distilled from the coconut tree. Sap from the palm flower buds is heated until the liquid evaporates, leaving behind the sugar.
Is it good for me? Coconut sugar takes longer to be broken down so will not cause such a spike in your insulin levels. Fluctuations in blood sugar levels are normal but over time raised insulin can lead to insulin resistance. This product is high in calories at 375 per 100g, and it also contains 35 % fructose.
Use for A brown sugar substitute, especially in baking.
Sweet as sugar? 5/10
What is it? Derived from dehydrated dates, it comes as a powder, paste or syrup.
Is it good for me? This has all the nutritional benefits of dates with fibre, vitamins and minerals. It is relatively close to the natural form of whole unprocessed dates and the fibre helps slow the blood sugar response. Dates are high in calories though, so watch your intake.
Use for A crumbled topping on desserts or added to porridge. It's also brilliant in sticky toffee pudding.
Sweet as sugar? 7/10
What is it? Honey is produced by bees from the nectar of flowers. Available either set or runny.
Is it good for me? Honey contains vitamins, minerals and antibacterial properties. But while higher in nutrients than normal sugar, it's still high in calories - 330 calories per 100g, against 400 in sugar. It's also moderately high in fructose at 35-40%.
Use for A substitute for sugar in bakes such as brownies and as a porridge topping.
Sweet as sugar? 6/10
XYLITOL
What is it? Xylitol is a five-carbon sugar (five carbon atoms in the molecule) unlike most other sugars, which have six. This subtle difference means it helps prevent the growth of bacteria. It is found naturally in fibrous fruits and vegetables, corn cobs, and some hardwood trees - even our own bodies produce it.
Use for Xylitol has become much more extensively used in toothpaste, chewing gum, breath mints, and mouthwash products. You can use it as a sweetener in drinks and baked goods.
Sweet as sugar? 10/10
What is it? This comes from boiling brown rice with enzymes to break down the starch. The resulting substance is then cooked to produce a sweet syrup.
Is it good for me? Brown rice syrup contains complex carbohydrates, maltose and a small amount of glucose, which means it is released more slowly into the bloodstream, making it healthier than sugar. It's low in fructose at around 3-4%.
Use for Homemade granolas.
Sweet as sugar? 3/10
What is it? A sweet, honey-like liquid that comes from the heart of the agave plant, grown in Mexico.
Is it good for me? Agave has been hailed as a godsend because of its low impact on blood sugar levels and as it has nearly 25% less calories than sugar at 310 per 100g. However, depending on how it's manufactured, it can be up to 90% fructose.
Use for Although often found in 'healthy' products and brands, agave syrup can be very refined so less processed sweeteners may be preferable. You only need a little bit.
Sweet as sugar? 9/10
What is it? Syrup produced from the starch-rich sap of maple trees.
Is it good for me? Maple syrup has a higher impact on blood sugar than other substitutes. It is about half fructose. It also contains calcium, manganese and iron. Although nutrition varies between different grades, two tablespoons can provide 22% of your RDA of manganese, an essential nutrient for bones.
Use for A sauce for pancakes and other desserts. Adds a unique flavour to dishes.
Sweet as sugar? 7/10
What is it? A thick by-product of turning sugar cane into white sugar, resulting from the repeated boiling of the plant's extracted juice.
Is it good for me? This has one of the best nutritional profiles as a 28g serving contains at least 10% of your recommended daily intake of iron, calcium, magnesium, potassium and zinc. It also has fewer calories than refined sugar.
Use for Pancakes, cakes or biscuits when you want a deep, distinctive flavour.
Sweet as sugar? 6/10
What is it? Grain is transformed into wholesome sweetness through the simple, yet wondrous process of traditional malting. During the germination process, more than 140 enzymes are created. These enzymes hydrolyze carbohydrates into sugars and break down proteins into amino acids.
Use for Similar to molasses in texture, barley malt syrup has, unsurprisingly, a malty taste. This makes it ideal for baking in bread, but for those partial to a spot of home brewing, can also help take the edge off you concoction.
Sweet as sugar? 5/10
Did you try some of these natural alternatives to sugar? Tell us your experience and your suggestions in the comments below...
Sources: http://www.dailymail.co.uk/health/, http://www.theecologist.org/, http://www.dailymail.co.uk/